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Team Amp's
Inspire Active Living series concludes on Wednesday Sept. 25 with a
talk at the Howe Library in Hanover by Lebanon's Laura Hagley on
improving running performance and preventing injury.

About Laura Hagley, DPT, CSCS, HFS
Laura earned her Doctor of Physical Therapy from MGH Institute of
Health Professions. She is a Certified Strength and Conditioning
Specialist through the NSCA, and a Health Fitness Specialist through the
ACSM. Laura was a competitive Division III cross country and track
runner and she has since found a passion for marathons. Laura has been a
member of the Upper Valley Running Club since she moved to the area in
2010. Laura's racing history includes the Boston Marathon in 2006, and
she has placed in several races since then, including the Green Mountain
Marathon (2nd place female 2009), MVP Health Care Rochester Marathon
(2nd place female 2010), and Wallis Sands Half Marathon (1st place
female 2012).

Hagley's discussion is entitled "Myths of Running
and the Research Behind the Minimalist Movement." An active runner
herself, Hagley will talk about myths runners accept as true that research doesn't support. Presenting current literature, Hagley plans to
deliver principles that runners can use to improve efficiency and
reduce the risk of injury.

The talk begins at 7 pm and is FREE and OPEN to the public. For more information on the event or series visit www.teamamp.org.

Runner Jack Pilla to Speak at Howe Library: Inspire Active Living Speaker Series

Jack Pilla was just
recently featured on VPR about his Ultra Running Career and Run Coaching
background. He has had amazing success over an extended period of time
in the Ultra Running world. He just recently passed the 30,000 mile mark
since he started tracking those stats just 6 years ago... yep that is
all on foot!

He has a sweet powerpoint full of great info on
races in Europe and around the country. Just two years ago Jack was the
third OA United States Finisher at UTMB in France and that was at the
age of 53. Want to know how he does it?

Description:Every August the North Face Race To The Top Of Vermont draws as many as 800 hikers, mountain bikers, and runners from across the U.S. and Canada to climb Mount Mansfield, Vermont's highest peak. The course climbs up the historic Toll Road, is 4.3 miles in length and climbs 2564 ft. For some it's all about trying to achieve the fastest time up this tough 4.3 mile course. For others, they come to challenge themselves, compete against their friends, and to enjoy the spectacular views. Either way, we promise the Race to the Top of Vermont will be one of the most challenging and fulfilling days you experience all season long.

And let’s not forget about the kids! 2013 will mark the second running of the MVP Health Care Run For Fun! This 1 or 3 kilometer mini hill climb is for children 4-14 years of age and serves as an introduction to the life long sport of running. Every child is a winner and everyone will receive a custom made medal and a souvenir bib for participating in this fun event.

Cost:Entries received by July 31: $50 for CTA Members | $60 for Non-MembersEntries received between Aug 1 - Race Day: $70Kids Fun Run - $10Extra BBQ Meal Tickets - $10

Staying hydrated is critical to your running performance and, more importantly, for preventing heat-related illnesses. Dehydration in athletes may lead to fatigue, headaches, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. Runners need to pay attention to what and how much they’re drinking before, during and after exercise.

Pre-Run Hydration

If you're doing a long run or race (more than 8 to 10 miles), it's important to make sure you're well-hydrated during the few days leading up to your long run. You know you're well-hydrated if you void large volumes of pale urine at least six times a day.

In the days leading up to your long run (or race), drink plenty of water and nonalcoholic fluids. Not only does alcohol dehydrate you, but it can also prevent you from getting a good night's sleep. It's not a good idea to run with a hangover because you'll most likely be dehydrated when you start running.

An hour before you start your run, try to drink about 16 ounces of water or other non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to stop to go to the bathroom during your run. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start.

Drinking on the Run

The current advice about running and hydration is very simple -- try to drink to thirst. Scientific evidence says that drinking when you're thirsty can help prevent underhydrating (which can lead to dehydration) and overhydrating, which can lead to hyponatremia (low blood salt level due to abnormal fluid retention).

If you're looking for a general rule of thumb for fluid consumption during your runs: You should take in 4 to 6 ounces of fluid every 20 minutes during your runs.Runners running faster than 8-minute miles should drink 6 to 8 ounces every 20 minutes.

If you don't have access to water on your running routes, you'll have to carry your own fluids with you. Here are some fluid carriers that you can use to hold your fluids while you run. However, if you're running in a race, you shouldn't have to carry your own fluids because they should have water stops on the course.

Water Stops:

2, 4, 6, 8, 10, and 12 miles, plus Start and Finish.

Determining Your Sweat Rate

The above guidelines are the basic rules of thumb, but it's important to remember that everyone's fluid needs vary. Some people sweat more than others.

To determine how much liquid to take during a run or race, you need to know your sweat rate, and that can vary between 1 to 4 quarts per hour. Weigh yourself nude before a timed training run, and then again after. One pound of weight loss equals 1 pint of water loss. Calculate your sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that's 2 pints or 32 ounces. Thus, you need 8 ounces of water or sports beverage every 15 minutes. Note the weather conditions on that day, and keep in mind that you may need to adjust your consumption if the conditions are different. You can do the sweat rate test on another day to see how different conditions affect your sweat rate.

Post-Run Hydration

Don't forget to rehydrate with water or a sports drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

Time: 1-5 pm Mike and Bill will be in front of the Norman Williams Public Library Woodstock by the green to answer any questions you may have. Stop by and say HI!! Look for the CBHM banners outside.

Pasta Dinner:

The Pasta Dinner on Saturday, June 1 is at the start area at Suicide Six in South Pomfret. Check out the start area and join the fun. The Woodstock Chamber of Commerce is coordinating the great, all-you-can-eat

feast. A great family event with meat and vegetarian sauces as well as salads and bread. There are three separate seating’s at 5:00pm, 6:00pm and 7:00pm.

We receive generous support from the following sponsors in both monetary and in-kind donations. When in Town for the Race, just visiting for the weekend, or out on a Stay-Cation please visit our Sponsors and Thank them for supporting the Covered Bridges Half Marathon!!

To all those touched by the tragedy April 15th at Boston Marathon, our thoughts and prayers are with you.
We must be strong and support one another now and in the future and not let acts like this keep us from participating in our passions.
Mike, Bill and the Race Committee

CBHM Flyway Yoga

Flyway Yoga will be offering yoga classes during and after the pre-race pasta supper and at the finish line.

Saturday June 3 30-minute family and runner classes, starting at 4:30 and ending 7:30 pm. Bring your own mat or towel and plan to be outside on the lawn (rain location is inside the lodge). Please register below.

From 9:45 to 12:30 on Sunday, two teachers will lead stretching and yoga for anyone who's interested. This drop-in yoga will be designed to promote healthy recovery and post-race fun and well-being. No registration or mats required. Look for the tent in Dewey Field. See you there!